Press and Pull Strength B

Four sets of overhead press lead the session.

Duration

50–65 min

Level

Intermediate

Equipment

Barbell gym with trap bar

Exercises

5

Targets: Shoulders, Back, Hamstrings, Quads, Core

Exercises

Overhead Press
4 sets · 4-6 · 180s rest

Keep glutes and abs braced.

Swap: Seated Dumbbell Press

Lat Pulldown
3 sets · 6-8 · 120s rest

Control the return; avoid swinging.

Swap: Assisted Pull-Up

Trap-Bar Deadlift
3 sets · 4-6 · 180s rest

Brace; push through floor; reset between reps.

Swap: Barbell Deadlift

Reverse Lunge
2 sets · 8-10/side · 120s rest

Keep front foot planted.

Swap: Supported Split Squat

Side Plank
2 sets · 20-30s/side · 60s rest

Keep hips lifted and breathe.

Swap: Side Plank from Knees

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.